Healthy Vegetarian Diet
by Myron Huett
Vegetarian diets can provide an extremely healthy eating plan. The trick to having a truly healthy vegetarian diet is to use balance, moderation and variety to include all of the essential nutrients, vitamins and minerals.
A vegetarian is a person who avoids all types of meat, including cold cuts, pork, beef, chicken and fish.
Vegetarians can be further classified into the types of foods that they will or will not eat. For example, lacto-ovo vegetarians will avoid eating animal flesh, yet they will eat most dairy products and eggs. Vegans, on the other hand, adhere to strict diets that do not include foods that have any traces of animal origin.
The challenge that many vegetarians face is in getting the proper amount of protein in their diets. The average meat-happy American consumes more protein than they actually need on a daily basis. Lacto-ovo vegetarians can easily meet their protein requirements with a diet rich in dairy products. Vegans can obtain protein through soy products, seeds and nuts.
Beans are also excellent source of protein. Just one cup of cooked beans contains as much protein as two ounces of meat. There is a huge variety of beans to choose from, including red and green lentils, split peas, kidney beans, soy and others. Kidney beans are often used instead of meat in chili. Refried beans are common ingredients in Mexican dishes. Nuts are also high in protein but should be eaten in moderation, as they're much higher in fat.
Vegetarians must be aware of diminished levels of calcium, vitamin D and vitamin B12. Meat is the primary source of vitamin B12 in the average North American diet, so vegans should regularly consume soy products or take vitamin B12 supplements to meet the necessarily daily requirements.
It's easy to get calcium if you are able to consume milk and other dairy products, but vegans don't have this option. Vegan-friendly options are calcium-fortified soy milk and orange juice. Some vegetables like leafy greens, beans and broccoli are also high in calcium.
Vegetarian diets are based on simple food groups, so it's important to control the intake of vitamins and calcium. Supplementing a healthy vegetarian diet with additional nutrients is essential to maintaining overall wellness.
If you take control of what you eat today, you'll enjoy good health for many years to come.
Author Myron Huett is an author for numerous web sites, on alternative health care and health plan themes. Click here to get your own unique version of this article.
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